|Training Principles For Program Design|
Training Principles For Program Design
January 3, 2012
The first question one needs to ask when designing a workout program is "What is my priority?" This refers to one's main objective or ultimate goal. Whatever your goal may be; weight loss, strength gain, or muscular endurance, it is important to have your workouts designed accordingly.
If your priority is to become leaner and drop weight, you should focus on a combination of proper nutrition, German body composition-type workouts, and highly intense interval sessions. Additionally, it is beneficial to keep your time under tension (TUT) for each set between 40-60 seconds. For example, if you are lowering the weight for 3 seconds and raising the weight for 1 second, you are accumulating a total of 4 seconds per repetition. This means you will need to complete at least 10 repetitions (reps) to achieve the desired 40 seconds of TUT. If you fall short of this, you will then begin to focus on training your nervous system versus training for body composition / weight loss.